6 Soups to Try This Fall (Recipes Included!)

Nutrient-rich comfort food made with seasonal produce

Why Soup Is the Perfect Fall Meal

Autumn is a season of transition—a time when we naturally crave warmth, grounding, and comfort. Soups are one of the best ways to bring together seasonal produce, immune-boosting nutrients, and cozy flavor in one bowl.

Here are six simple, nourishing soup recipes that highlight the best of fall produce while supporting your health and energy.

🥣 Butternut Squash and Ginger Soup

Why it’s healthy: Butternut squash is rich in vitamin A and fiber. Ginger adds anti-inflammatory benefits, making this a soothing, immunity-boosting bowl.

Ingredients:

  • 1 medium butternut squash, peeled + cubed

  • 1-inch fresh ginger, minced

  • 1 medium onion, chopped

  • 4 cups vegetable broth

  • 2 tbsp olive oil

  • Salt, pepper, dash of nutmeg

Instructions:

  1. Sauté onion + ginger in olive oil until translucent.

  2. Add squash, sauté 5 minutes.

  3. Pour in broth, bring to boil, then simmer until squash is tender.

  4. Blend until smooth. Season with salt, pepper, nutmeg.

🎃 Creamy Pumpkin and White Bean Soup

Why it’s healthy: Pumpkin delivers potassium and beta-carotene, while white beans add plant-based protein and iron for a balanced, filling soup.

Ingredients:

  • 2 cups pumpkin puree

  • 1 can (15 oz) cannellini beans, rinsed

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • 1 cup coconut milk

  • 2 tbsp olive oil

  • Salt, pepper, cayenne

Instructions:

  1. Sauté onion + garlic in olive oil.

  2. Add pumpkin, beans, broth → bring to boil.

  3. Simmer 15–20 minutes. Blend smooth.

  4. Stir in coconut milk, season with spices.

🍅 Roasted Red Pepper and Tomato Soup

Why it’s healthy: Both tomatoes and red peppers are loaded with vitamin C to strengthen immunity during cold season.

Ingredients:

  • 3 roasted red bell peppers, peeled

  • 5 medium tomatoes, chopped

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • 2 tbsp olive oil

  • Salt, pepper, fresh basil

Instructions:

  1. Sauté onion + garlic in olive oil.

  2. Add peppers, tomatoes, broth → bring to boil.

  3. Simmer until tomatoes soften. Blend until smooth.

  4. Season and garnish with basil.

🍠 Sweet Potato and Lentil Soup

Why it’s healthy: Sweet potatoes provide antioxidants + vitamin C, while lentils add protein and fiber. A hearty, one-pot meal.

Ingredients:

  • 2 large sweet potatoes, cubed

  • 1 cup lentils, rinsed

  • 2 carrots, chopped

  • 1 medium onion, chopped

  • 4 cups vegetable broth

  • 2 tbsp olive oil

  • Salt, pepper, 1 tsp cumin

Instructions:

  1. Sauté onion + carrots.

  2. Add sweet potatoes, lentils, broth. Bring to boil.

  3. Simmer until tender.

  4. Season with cumin, salt, pepper.

🥬 Kale and Potato Soup with Sausage

Why it’s healthy: Kale delivers vitamins K, A, and C. Potatoes add fiber + comfort, while lean sausage brings protein to keep you satisfied.

Ingredients:

  • 2 cups kale, chopped

  • 3 medium potatoes, cubed

  • 1 lb chicken or turkey sausage, sliced

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • 2 tbsp olive oil

  • Salt, pepper, 1 tsp smoked paprika

Instructions:

  1. Brown sausage in olive oil.

  2. Add onion + garlic, cook until softened.

  3. Add potatoes + broth, bring to boil.

  4. Add kale, simmer until potatoes tender + kale wilted.

🍏 Apple and Parsnip Soup

Why it’s healthy: Apples add natural sweetness + fiber, while parsnips bring antioxidants and a nutty depth of flavor.

Ingredients:

  • 3 tart apples, chopped

  • 3 parsnips, chopped

  • 1 medium onion, chopped

  • 4 cups vegetable broth

  • 2 tbsp olive oil

  • Salt, pepper, 1 tsp thyme

Instructions:

  1. Sauté onion in olive oil.

  2. Add apples + parsnips, then broth.

  3. Bring to boil, simmer until parsnips tender.

  4. Blend until smooth. Season to taste.

The Bottom Line

Fall soups are more than comfort food—they’re a way to nourish your body with seasonal produce at its peak. Each of these recipes is simple, nutrient-rich, and perfect for keeping your energy and immune system strong as the weather cools.

A bowl of soup can be more than warm—it can be deeply restorative.

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